Vitamin D

Position of the Irish Cancer Society on Vitamin D

Vitamin D is important for bone health, immune function and blood cell formation (see below for a link to information from the World Health Organisation).  Vitamin D comes from two sources: UV rays from the sun and our diet.

To help meet your vitamin D needs the Irish Cancer Society follows the WHO INTERSUN recommendations of getting 5 to 15 minutes of casual sun exposure to hands, face and arms two to three times a week during the summer months.  However, it is important to remember:

Skin cancer is the most common cancer in Ireland.  It is mainly caused by the same UV ray that is needed for our body to produce vitamin D.  In 2010 approximately 8,900 new cases of skin cancer were diagnosed and 133 people died from the disease in Ireland.

Never increase your risk of skin cancer to meet your vitamin D needs so:

1. Never let your skin redden or burn
2. Never use a sunbed to increase your vitamin D levels
3. Take extra care when in the sun if you have fair skin because fair skin burns more quickly when exposed to UV rays
4. At all times follow the SunSmart Code - see below

Eat a healthy balanced diet that includes foods high in vitamin D such as egg yolks, salmon, herring, mackerel, sardines and fresh tuna to top up your vitamin D levels.  Also foods fortified with vitamin D such as some milks, breakfast cereals and margarines.

The SunSmart Code

1. Cover up - Wear a t-shirt, long shorts and a hat that gives shade to the face, back of neck and ears
2. Seek shade - Especially from 11am to 3pm
3. Wear wraparound sunglasses - Make sure they give UV protection
4. Wear sunscreen - Using sunscreen with SPF 15 or higher and UVA protection

Reference

World Health Organisation INTERSUN Programme (2011):  The known health effects of UV

Who might need to take extra care to make sure they have enough vitamin D?

• People with darker skin
• People who cover up their bodies completely when going outside
• Older people
• People who do not go outdoors
• Women who are pregnant
• Babies who are being breast feed and whose mums have low levels of vitamin D

If you are concerned about your vitamin D level speak with your doctor about the matter.